Blog Search

Monday 11.18.19

By: 0

Back Squat
Build to a heavy 5 rep

Fitness Conditioning
AMRAP 5:
1000 Meter Row
Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:
50 Wallballs (20/14)
Max Meter Row

Sport Conditioning
AMRAP 5:
1000 Meter Ski
Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:
50 Wallballs (20/14)
Max Meter Ski

Friday 11.15.19

By: 0

Fitness and Sport Conditioning
For Time:
200 Meter Run, 21 Ab Mat Sit Ups, 21 Burpees
200 Meter Run, 18 Ab Mat Sit Ups, 18 Burpees
200 Meter Run, 15 Ab Mat Sit Ups, 15 Burpees
200 Meter Run, 12 Ab Mat Sit Ups, 12 Burpees
200 Meter Run, 9 Ab Mat Sit Ups , 9 Burpees
200 Meter Run, 6 Ab Mat Sit Ups, 6 Burpees
200 Meter Run, 3 Ab Mat Sit Ups , 3 Burpees

Competitor Conditioning
For Time:
200 Meter Run, 21 GHD Sit Ups, 21 Burpees
200 Meter Run, 18 GHD Sit Ups , 18 Burpees
200 Meter Run, 15 GHD Sit Ups, 15 Burpees
200 Meter Run, 12 GHD Sit Ups , 12 Burpees
200 Meter Run, 9 GHD Sit Ups, 9 Burpees
200 Meter Run, 6 GHD Sit Ups, 6 Burpees
200 Meter Run, 3 GHD Sit Ups, 3 Burpees

Monday 11.11.19

By: 0

Front Squat
5 Sets, resting as needed between:
1 Pausing Front Squat*
1 Front Squat

*(3) Pauses:
– 1s at Parallel
– 1s at Bottom
– 1s at Parallel

Fitness Conditioning
AMRAP 9:
2 Kettlebell Swings (35/25)
2 Box Jumps or Step Ups (24/20)
4 Kettlebell Swings (35/25)
4 Box Jumps or Step Ups (24/20)
….
Increase By (2) Reps Until the Finish

Sport Conditioning
AMRAP 9:
2 Kettlebell Swings (50/35)
2 Box Jumps (24/20)
4 Kettlebell Swings (50/35)
4 Box Jumps (24/20)
….
Increase By (2) Reps Until the Finish